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Tip: The best rear chain exercise for professionals



Good mornings are one of the best back chain exercises, but they require respect. This is not an exercise you should do if you are not an experienced lifter or someone who cannot already do squats and deadlifts with the best technique.

But if you have these problems and already know how to make a normal good morning, you should try the following variations:

1. Banded barbell good morning

Using straps in this configuration teaches the correct hinge mechanics by pulling them forward. The oncoming resistance when you stretch your hips forward adds extra tension.

2. Zercher good morning

Do you have shoulder problems and cannot get into a luggage rack position? This could work instead. Front-loading lifts like Zercher variations take the pressure off your shoulders and place higher demands on the core, while your upper body receives a great workout.

3. Banded sitting good morning

Sitting good morning places much more emphasis on the lower back. They have little to no leg support, so all of this tension is in the lower back pillars.

4. Front loader dumbbell good morning

Shoulder problems? No barbell? Good morning barbell might be a good idea for you. If you’re just learning how to make a good morning, try this one before moving on to the barbell.

5. Safety bar Good morning

Mucked-up shoulders are common. Safety bar exercises are an effective way to strain your back chain without putting your shoulders in a vulnerable position. You don’t have to sacrifice a load here to balance your crappy shoulders.

6. Good morning banded

One of my warm ups before squats and deadlifts to get the rear chain going.

Training recommendations

  • Use one of these variants ONLY on your training days for the lower body as the main compound lift if you are an experienced lifter. Do 4-6 reps for 3-4 sets.
  • Or use it as an accessory lift on your training days for the lower body. Do 8-10 repetitions for 2-4 sets.

Related: Good Morning – A classic rear chain lift

Related: The Zercher Good Morning


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